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F3 Black Swamp | July 19, 2024

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The Wall (Riverside Park)

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Date(s) - 06/23/2022
5:30 am - 6:15 am

Site Q - Hannibal

The Wall


Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!

Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**

The Wall


  1. Coconut

    Backblast for the Wall on 6/23/22

    PAX: Nitrous, Jennay, Lincoln Log, Malware, Casper, Dutch, Fat Thor, Stark, Bourbon, Mile High, Hannibal, Soda Pop, Coconut (Q)

    Intro with Mission and Core principles.

    Warmup with some Cadencd–SSH, Windmill, Double Imperial Squat Walker, Cracken Burpee.

    Divided the PAX into 2 teams to run a couple of paired stations of 11’s type exercises.

    Lower half of the wall (Team 1) was Aussie Merkins and Double Imperial Squat Walkers, moving between the bottom of the ramp, and the mid-way landing. Instead of an 11, we did a 14 (i.e. starting with 13 aussies and 1 DISW and going to 1 and 13).
    Top half of the wall (Team 2) was Twinkle Boy Mountain at the midpoint landing and Kracken Burpees at the flagpole. Instead of an 11 it was a 12 (11 Twinkle bois, and 1 Kracken etc.)

    What is a Twinkle boi mountain? So glad you asked!
    Twinkle toes is calf raises while in the squat position. jungle boi squats are jump squats where you go low enough to drag your hands on the ground. a twinkle boi is a Jungle Boi with a twinkle toes while you’re in the low squat. the mountain part is that you do the # of calf raises for your position on the mountain. so for example on the first set you squat and do 11 twinkle toes, then jump, then squat and do 10 and jump. 9, 8, 7, and so on.

    I heard Hate in the COT…so it must’ve been good :).
    COR, NOR.
    Dutch 6.

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